AO: The Wood
When: 02/28/2023
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Norm
Introduction
It was a nice morning. The parking lot dried out from the rain. We did run through some puddles on the sidewalk as we moseyed from station to station. We had a small group of 8 that put in the work covering much of the AO while carrying their coupon.
Warm-O-Rama
- Motivators from 6
- Plank Calf Stretch
- Thai Fighters forward/backwards
- Tappy Taps
- Willie Mays Hayes
- Parking Lot Mosey (High Knees, Shuffle, Butt Kicks)
The Thang
Thing 1
Moved together as a group
Station 1 – 20 Irkins / 20 Dirkins / 20 Dips / 40 Step Ups (Lower Lot Pavilion)
Station 2 – 25 Chest Press / 25 Shoulder Press / 25 Chest Press / 25 Shoulder Press (Lower Lot)
Station 3 – 30 Step Ups / 30 Air Squats / 30 Step Ups / 30 Air Squats (Other Pavilion)
Station 4 – 30 Curls / 30 Skull Crushers / 25 Curls / 25 Skull Crushers / 20 Curls/ 20 Skull Crushers (Middle Lot)
Station 5 – Crab walk down and bear crawl back – 2 times (Basketball Court)
Station 6 – 20 Imperial Walkers / 20 Lunges / 10 Imperial Walkers / 10 Lunges (Near Mt. Wood)
Circle of Trust
Focused on motivating the PAX to help grow F3 by trying new ideas. The Wednesday evening Three Rivers workout is a start of trying a new approach. I encouraged the PAX to invite their friends, family, and neighbors. I also encouraged the PAX to invite people out to the coffee ruck and beer ruck to introduce people to the group in a fun atmosphere and to think of other ways to reach new people.
Naked Man Moleskin
All PAX stepped up to lead cadence during the beatdown.